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Training Log Archive: Trailrat

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+ft
	Running	38	47:24:55	323.05	(8:48)	519.9	(5:28)	21464
	Hike/Walk/Ruck	6	2:25:00	8.3	(17:28)	13.36	(10:51)	1550
	Biking	1	1:56:23	28.7	(14.8/h)	46.19	(23.8/h)	1695
	Weights	4	57:00
	Total	49	52:43:18	360.05		579.44		24709
averages - sleep:8.1 weight:168.5lbs

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Thursday May 31, 2012 #

8 AM

Note
slept:9.0

Really sore this morning. After doing a double run yesterday, I spent 2.5 hours last night pushing a lawn mower mowing down knee high weeds. Worked me over.

10 AM

Running 58:48 8.0 mi (7:21 / mi) +300ft 7:06 / mi
ahr:145 max:168 shoes: Free4

Progression run. I cut it a little shorter than I wanted but I was just wiped and my legs are sore from last night's mowing. Surprised that I was able to push through this workout.

Wednesday May 30, 2012 #

6 AM

Running (Trail) 50:00 [1] 5.6 mi (8:56 / mi) +400ft 8:22 / mi
slept:7.5 shoes: Free4

Easy jog before work to add mileage. I have problems getting going in the morning before 7 so it was a struggle. Hope this changes over time as I do this more.

10 AM

Running (Trail) 1:00:15 [1] 7.5 mi (8:02 / mi) +320ft 7:43 / mi
shoes: Free4

Easy lunch miles. No HR. Legs loosened up the second half.

Tuesday May 29, 2012 #

11 AM

Running (Trail) 56:19 [1] 7.0 mi (8:03 / mi) +319ft 7:43 / mi
shoes: Free4

Easy shake out run. Felt better on the second half than the first half. Stiffness in the lower leg on the sides of the calves.

5 PM

Running (Trail) 53:42 [1] 6.5 mi (8:16 / mi) +432ft 7:46 / mi
shoes: Free4

Easy jog after work. Felt good.

Monday May 28, 2012 #

6 AM

Running (Treadmill) 1:00:00 [1] 7.0 mi (8:34 / mi) +300ft 8:14 / mi
slept:8.0 shoes: Free4

Easy jog on the mill before lifting. Tendons still little tender around ankles/knees from Sat run but not bad. No calories before this early morning run and lift.

7 AM

Weights 20:00 [1]

Easy total body lifting hitting all large muscle groups. Noticed when doing calf raises and leg extensions that those muscles are tired.

Sunday May 27, 2012 #

2 PM

Hike/Walk/Ruck (Trail) 40:00 [1] 2.5 mi (16:00 / mi) +1200ft 11:00 / mi

Had a wedding at Cabin on Green Mt in Boulder. Did some short hiking around to loosen up a little. Wish I would have had time to do more.

Saturday May 26, 2012 #

8 AM

Running (Trail) 4:32:19 [1] 28.0 mi (9:44 / mi) +1807ft 9:10 / mi
slept:8.5 shoes: Crosslight2

Two loops of the Bismark loop, 1st loop bigger than the second. Really started struggling at 26miles with my lower gut so walked 1 mile or so and short cutted back to the car shaving a mile off. Overall not bad just took an easy and tried to spend time on my feet. No HR data today.

Friday May 25, 2012 #

10 AM

Running (Trail) 1:19:00 10.2 mi (7:45 / mi) +443ft 7:26 / mi
ahr:139 max:164 slept:6.5 shoes: Free4

MAF with 10 X 30sec w/ 30sec recoveries pickups on the way back. Legs feel a lot better today but I am just tired. Slept like shit last night.

5 PM

Running (Trail) 49:05 [1] 5.0 mi (9:49 / mi) +174ft 9:30 / mi
shoes: Bondi

Dog jog, last 1/2 mile was a walk due to overheating dog. Tired.

Thursday May 24, 2012 #

6 AM

Running (Trail) 45:22 [1] 5.1 mi (8:54 / mi) +283ft 8:27 / mi
slept:6.5 shoes: Bondi

Easy jog before work to add mileage since I will not have time tonight due to baseball. Stiff........

10 AM

Running (Trail) 59:44 8.2 mi (7:17 / mi) +313ft 7:02 / mi
ahr:145 max:171 shoes: Free4

2 mile warmup
4 X 1mile at 6:30ish pace with 1/4mile recoveries.
cooldown is jogging back to work.

miles 1 & 3 were easy due to wind at my back, miles 2 & 4 were a challenge do to wind in my face. Good run.

Wednesday May 23, 2012 #

10 AM

Running (Trail) 1:19:24 [1] 10.1 mi (7:52 / mi) +442ft 7:33 / mi
slept:8.0 shoes: Free4

Run as long as I could fit in today. On the way back threw in 5 X 1min at 6-6:30pace with 2min recoveries. Quads still sore but better than yesterday. Did not feel like wearing my HR strap so just went by PE.

4 PM

Note

Got an hour massage to try to help rid the soreness in my legs.

Tuesday May 22, 2012 #

10 AM

Running (Trail) 1:23:42 [1] 10.1 mi (8:17 / mi) +448ft 7:57 / mi
slept:8.0 shoes: Free4

Easy jog out and back on Bismark loop. Went longer today since I may not have time to do the second run later. My legs (mostly quads) are hosed today. Hope they come around quickly, they are worse than yesterday.

4 PM

Running (Treadmill) 27:00 [1] 3.1 mi (8:43 / mi)
shoes: Free4

Easy treadmill run as my 2nd run so I can lift after.

5 PM

Weights 15:00 [3]

Right after jog

Pushups
Upright rows
Dumbell shoulder press
Arm swings
Situps
Straight arm planks

Monday May 21, 2012 #

10 AM

Running (Trail) 51:45 [1] 6.0 mi (8:38 / mi) +283ft 8:15 / mi
slept:8.0 shoes: Free4

Easy lunch jog, no HR. Quads little sore but that is pretty much it.

Do another build week?

7 PM

Hike/Walk/Ruck (Road) 20:00 [1] 1.0 mi (20:00 / mi) +100ft 18:16 / mi

Dog walk to get some movement to loosen up

Sunday May 20, 2012 #

7 AM

Running (Trail) 4:07:30 16.75 mi (14:47 / mi) +5634ft 11:12 / mi
ahr:129 max:158 slept:7.5 shoes: Crosslight2

Long trail run in the Boulder Peaks. Did a lot of walking to keep the HR down and just enjoyed the morning out at an easy pace. This was more like a Hardrock training run than Leadville but not feeling to bad afterwards. Could have done more but did not bring enough fluids to keep going.

Saturday May 19, 2012 #

7 AM

Running (Treadmill) 1:55:46 15.0 mi (7:43 / mi) +800ft 7:21 / mi
ahr:144 max:171 slept:7.5 shoes: Free4

9 miles @ 8:30-8:00 pace
6 miles @ 6:58 pace

You can see the cardic drift the last 2 miles. Interesting. Raining hard out so I hit the mill

9 AM

Running (Treadmill) 20:00 [1] 2.0 mi (10:00 / mi) +50ft 9:46 / mi
ahr:135 shoes: Free4

Cooldown jog after the tempo ending

5 PM

Hike/Walk/Ruck (Road) 30:00 [1] 1.5 mi (20:00 / mi) +150ft 18:16 / mi

Dog walk to loosen up.

Friday May 18, 2012 #

10 AM

Running (Trail) 52:16 6.4 mi (8:10 / mi) +265ft 7:51 / mi
ahr:134 max:155 slept:7.5 shoes: Free4

Easy jog up to Davidson Mesa, ran into Bob on the way back and got in a mile or so with him.

Thursday May 17, 2012 #

6 AM

Running (Trail) 1:04:34 6.1 mi (10:35 / mi) +1245ft 8:52 / mi
ahr:129 max:173 slept:7.5 shoes: Bondi

Easy jog on Mesa Trail, did some walking to keep the HR down. I am not an early morning running type that is for sure.

10 AM

Running 48:19 6.0 mi (8:03 / mi) +263ft 7:44 / mi
ahr:139 max:153 shoes: Bondi

Easy lunch jog. Wore the Hokas for both runs today thinking maybe they will help speed recovery. Started rough but smooth at the end.

Wednesday May 16, 2012 #

10 AM

Running 1:06:47 9.0 mi (7:25 / mi) +317ft 7:11 / mi
ahr:147 max:175 slept:8.75 shoes: Free4

Progression Run

20min W/U
2 X 1min hard strides w/ 1min recoveries
10mins at HR 145-155
10mins at HR 155-165
10mins at HR 165-175
Cooldown jog back to work.
This kicked my butt, especially the last 5 mins of the hardest set. Stopped 2mins early because I had to turn down the hill to return to work. My lungs/heart seemed fine it was my legs that were worked.

Tuesday May 15, 2012 #

10 AM

Running (Trail) 58:00 7.6 mi (7:38 / mi) +494ft 7:11 / mi
ahr:140 max:158 slept:8.5 shoes: Free4

Starting out easy and working up to MAF. Longer I ran the better I felt. Started out tight and stiff but loosened up.

5 PM

Running (Trail) 24:00 [1] 2.5 mi (9:36 / mi) +50ft 9:25 / mi
shoes: Bondi

Dog jog

6 PM

Weights 5:00 [1]

30 pushups
Calf raises
Body squats
Straight arm planks

Monday May 14, 2012 #

11 AM

Running (Trail) 44:49 [1] 5.2 mi (8:37 / mi) +226ft 8:17 / mi
slept:8.0 shoes: Peak1

Easy easy jog with no HR. Pretty stiff in the joints today.

5 PM

Hike/Walk/Ruck (Trail) 27:00 [1] 1.8 mi (15:00 / mi) +50ft 14:37 / mi

Dog walk with some light jogging mixed in.

Sunday May 13, 2012 #

7 AM

Running (Mixed) 2:55:04 20.0 mi (8:45 / mi) +505ft 8:33 / mi
ahr:124 max:150 shoes: Free4

Easy long run on Dry Creek. Had to stay close to home and flatter so that I was not gone so long on Mothers Day. Mentally tuff run due to tired legs and boring route through the city. Also noticed my HR was not coming up very easily.

Saturday May 12, 2012 #

7 AM

Running (Treadmill) 1:54:30 15.0 mi (7:38 / mi) +500ft 7:24 / mi
max:166 slept:7.0 shoes: Free4

My Garmin HR was not working this morning so no HR, checked it on the mill on and off and went by pace and PE. Great workout.

7 miles @ 8min pace
5 miles@ 7:30 pace
2 miles @ 6:58 pace
1 mile @ 6:31 pace

9 AM

Hike/Walk/Ruck (Treadmill) 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Free4

Cooldown walk after run

12 PM

Note

Massage for 60 mins

Friday May 11, 2012 #

11 AM

Running (Treadmill) 51:00 [3] 6.0 mi (8:30 / mi) +300ft 8:07 / mi
slept:7.5 shoes: Free4

Easy easy jog on the treadmill @ 1% incline, raining outside and did not feel like being cold and wet for a recovery run.

Thursday May 10, 2012 #

10 AM

Running 1:15:59 [2] 9.4 mi (8:05 / mi) +651ft 7:35 / mi
slept:8.5 weight:169lbs shoes: Free4

Run working my way up to PE of 140-150. Then did 10 X 40sec hill tempo efforts with 40-50sec recoveries on the Bismark hill. Felt smooth and strong today for most of it, the last hill tempo was lot harder than the first.

6 PM

Running 50:14 [1] 3.2 mi (15:42 / mi) +97ft 15:16 / mi
slept:8.0 shoes: Bondi

Adventure run at Road Runners Sports with the family. This was slow but a lot of fun. We had to run around Westminster to find 12 check points within an hour, we only found 4. Good times.

8 PM

Hike/Walk/Ruck (Road) 18:00 [3] 1.0 mi (18:00 / mi) +50ft 17:12 / mi
shoes: Bondi

Quick dog walk after the adventure run.

Wednesday May 9, 2012 #

11 AM

Running (Trail) 54:27 7.4 mi (7:21 / mi) +334ft 7:03 / mi
ahr:147 max:163 slept:8.0 shoes: Free4

Easy jog working up to MAF the first 30mins then keep 150-160 coming back. Felt pretty good today.

Tuesday May 8, 2012 #

11 AM

Running (Trail) 1:01:06 7.7 mi (7:56 / mi) +494ft 7:29 / mi
ahr:135 max:155 slept:8.0 shoes: Free4

Run south on the Dirty Biz loop. Mixture of MAF and easy running. Feel ok today, little bit more soreness in the legs than yesterday. Wondering if it is from riding on Sunday since I have not rode that far in years.

5 PM

Weights 17:00 [3]

3min jump rope
2x15 pushups
3x10 dumbell rows
2x10 dumbell shoulder press
2x10 dumbell arm swing
50 situps on ab bench
2 sets of straight arm planks

Monday May 7, 2012 #

11 AM

Running (Treadmill) 45:00 [2] 5.5 mi (8:11 / mi)
slept:8.0 weight:168lbs shoes: Free4

Easy shake out on the mill. Legs felt pretty good today and I was surprised by that.

Sunday May 6, 2012 #

7 AM

Biking (Road) 1:56:23 28.7 mi (14.8 mph) +1695ft
ahr:118 max:154

Road ride on the tri bike. Not used to using those muscles and reminded me how much I enjoy riding. Nice easy cruise to loosen up.

Saturday May 5, 2012 #

Event: Greenland 50k

7 AM

Running race (Trail) 3:38:24 [3] 23.2 mi (9:25 / mi) +1943ft 8:43 / mi
slept:6.0 shoes: Crosslight2

Greenland 50K, dropped after 3 laps due to bad cramping. Did not want to push through it because I want to train tomorrow and not have to take a week off to recover. Lots of walking towards the end, start cramping in the core everytime I started jogging.

Friday May 4, 2012 #

10 AM

Running (Trail) 32:13 [2] 4.2 mi (7:40 / mi) +175ft 7:23 / mi
slept:7.5 shoes: Free4

Easy jog with 3x1min pickups (1min recovery) towards the end. Felt pretty good today.

Thursday May 3, 2012 #

11 AM

Note
slept:8.0 (rest day)

Today is a day off to freshen up a little for Greenland this weekend.

Wednesday May 2, 2012 #

10 AM

Running (Trail) 45:43 [2] 6.0 mi (7:37 / mi) +259ft 7:19 / mi
slept:8.0 shoes: Free4

Run out towards 66th on Bismark loop and back. Quads/legs feel better today than yesterday. Ran natural moderate level with no HR.

5 PM

Running (Trail) 32:42 [2] 3.9 mi (8:23 / mi) +108ft 8:10 / mi
shoes: Bondi

Evening dog jog. No HR was worn but the total time includes stops for my 140lbs of dog I have.

Tuesday May 1, 2012 #

11 AM

Running (Trail) 1:00:07 7.6 mi (7:55 / mi) +491ft 7:27 / mi
ahr:140 max:160 slept:8.0

Run out to Coal Creek Trailhead on Bismark loop and back. Felt ok but little sore in the quads from Sunday.

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